T Nation

Left Shoulder Pain from Boxing

Today at boxing I was throwing alot of hooks and the back of my left shoulder started hurting. I went another round, but tweaked it pretty bad doing so. any suggestions on excercises/warmups for strengthening that aspect of the shoulder?

Maybe something i can do before or after practice? I currently warmup with 2 rounds jump rope/3 rounds shadowboxing and a “light and fast” heavy bag round, if that makes any sense.

How long have you been boxing? If you’re just starting out, you may get used to it. Maybe it’s just a weakness in the stabilizing muscles (I don’t know how strong you are), you could try developing your back and shoulder muscles to a higher degree.

[quote]Enjoy The Pain wrote:
How long have you been boxing? If you’re just starting out, you may get used to it. Maybe it’s just a weakness in the stabilizing muscles (I don’t know how strong you are), you could try developing your back and shoulder muscles to a higher degree.[/quote]

Jesus, don’t give anymore advice please.

You don’t used to “tweaking” your shoulder when you do a combat sport that requires high volumes of punches like boxing does. Shoulder soreness is one thing- especially in the front or rear head of the deltoid which you use when punching and pulling back. “Tweaking” is not normal.

To the OP- give it a couple days rest and see how it feels. While it’s possible that it’s a one time thing, if the pain lasts for any amount of time, and is the “bad” kind of pain (as opposed to soreness), be very careful.

Anyone who is better than me at physiology feel free to jump in- I only know what I’ve experienced firsthand- but when you’re throwing hooks, you’re putting a lot of pressure at an awkward angle on your rotator cuff and also on the muscles on your scapula… pretty much the whole shoulder girdle takes a beating. It’s very easy to hurt yourself, and those injuries 1)Nag for a long time and 2) Can get progressively worse if you push it.

You should be looking into exercises for the rotator cuff, like internal and external rotations and what not. There are many articles on shoulder health here that you could also look at for ideas.

Also search for Joe DeFranco- as I recall, he puts his athletes through a kind of prehab work for their shoulders involving certain exercises. I don’t want to speak for him though, so go look it up.

How long have you been boxing. It is very possible that this is a technique issue. It happened to me. Too much arm and too little body.

4 years boxing. yea i rested it this weekend/iced it and looked at that “8 weeks to monster shoulders” article by Cosgrove and Waterbury. today at practice it was a non issue.

[quote]Therizza wrote:
4 years boxing. yea i rested it this weekend/iced it and looked at that “8 weeks to monster shoulders” article by Cosgrove and Waterbury. today at practice it was a non issue.[/quote]

Good to hear it. If it ever flares up again look into Jumpstretch bands. They worked wonders for my shoulders.

i think its that i wanna throw my hooks like roy jones jr… lol. someday i gotta realize i am mortal

[quote]Therizza wrote:
i think its that i wanna throw my hooks like roy jones jr… lol. someday i gotta realize i am mortal[/quote]

Only one person I know of who could do that… if only I could remember his name… :wink: